Tuesday, February 4, 2020 5 Rounds: 3 Minute AMRAP: 6 Deadlifts (185,135)(155,105)(135,95)(95,65) 9 Push-ups 200 Meter run *Rest 1:00 between rounds In this one you will try to get as many reps as possible in three minutes. We will do 5 rounds of...
Read moreSaturday, February 1, 2020 Teams of 2, 30 Minute AMRAP: Bike(calories) Clean and Jerk(155,105) Sit-up The first round of this workout will start with 5 reps of each movement. Every round after that will go up by 5 reps. At 10 reps...
Read moreMonday, February 3, 2020 Snatch: Build to a heavy single Then, 12 Minute AMRAP: 50 Air Squats 15 Power Snatches(95,65)(75,55)(55,35)(35,15) It is time to test out your 1 rep snatch! This is also a great day to work on form. Stay focused and...
Read moreFriday, January 31, 2020 5 Rounds, On the 4:00: 20/18 Calorie Row 30 Double Unders 7 Front Squats (135,95)(115,80)(95,65)(75,55) We have a little interval work in store for the last day of January. The faster you go the more rest you earn. We...
Read moreThursday, January 30, 2020 Open Gym: 6-10 am, 4:30-7:30 pm
Read moreWednesday, January 29, 2020 Back Squat: Build to a heavy set of 5 Then, 5 Rounds for time: 4 Strict Pull-ups 8 Push-ups 12/8 Calorie Bike It is time to go heavy on the back squat! We last did a 5 rep in November of 2019. Check your old numbers...
Read moreTuesday, January 28, 2019 “Marston” 20 minute AMRAP: 1 Deadlift (315,215)(275,185)(225,155)(185,135) 10 toes-to-bars 15 bar-facing burpees From crossfit.com Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New...
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